Tuesday
Gareth, aka "Stormtrooper" swingin' for the roof.
Strength
- Front Squat 5-5-5-3-3-3 reps M.E.
WOD
21-15-9 reps from time:
- Squat Snatch 50% BW
- Box Jump 24/20″
Posterior Chain work
- Bilateral RDL 10-10-10-10-10 reps
Post results to comments.
A bit of a change of pace: learn how to dougie…
Thursday
TEAM CFAK has qualified for the 2011 Reebok CrossFit Games Australia Regional! The Team battled through the grueling 7-week Open Sectionals, and the top 3 male and top 3 female competitors are one week away from the 3-day Regional at Sydney Olympic Park! Congratulations to our 2011 Affiliate Team: Bernie Murch (c), Ash Foote, Debbie Downing, Garth Hill, Roo Blainey and Alex McRobie. The team really appreciate the encouragement from everybody, both during the Open, and in the build up to the Regional. They're ready to put their heart and soul into destroying any WOD put in front of them. If you run into any of our Team over the next week, wish them luck!
Strength
- Overhead Squat 3-3-3-1-1-1 reps M.E.
WOD
AMRAP 15 minutes:
- 5 Handstand Push-ups
- 7 Box Jumps 24″/20″
- 9 Horizontal Ring-rows
Posterior Chain work
- Good Morning 10-10-10-10-10 reps
Post results to comments.
“Accomplishment of a 10-Year Goal” with Greg Amundson, CrossFit Journal preview video [wmv] [mov]
“Sir Charles of CrossFit: Part 2″ with former NBA all-star Charles Barkley – video [wmv] [mov]
Antonio Vivaldi, Mandolin Concerto, 1st mvmt, 2nd mvmt, 3rd mvmt.
Post / Read Comments“Partner Painstorm”
Roo is jumping for joy... Un-freaking-believable... Yup, that's how we roll...
“Partner Painstorm”
For time:
- Both Partners Run 400 Meters together
- 100 Wall Balls 20/16 (1 partner at a time)
- 200 Ab Mat Sit Ups (1 partner at a time)
- 100 Box Jumps 24″/20″ (1 partner at a time)
- Both Partners Run 400 Meters together
*Starting 3 Minutes into the workout everyone does 3 Burpees on the minute, EVERY MINUTE!
Post results to comments.
Post / Read CommentsMonday
CrossFit Auckland Crew - Birthday Paint Ball. 'Spot Joe centre left on target to pop Dave in the back of the head'.
Strength
- Clean 5-5-5-3-3-3 reps
WOD
3 Rounds for time:
- 10 DB Hang Power Clean 25%BW
- 10 Flag Push-ups, 5/5 alternating
- 10 Box Jumps 24/20″
Post results to comments.
Fight Gone Team
We're starting them young around here at CrossFit Kids Auckland! Kaylee should be ready for the CrossFit Games Open 2025.
Team Task-Priority Fight Gone Bad
21-18-15-12-9 reps for time:
- Wall Ball 10/5kg
- Sumo DL High-pull 35/25kg
- Box Jump 24/20″
- Push Press 35/25kg
- Row (for Calories)
Teams must cycle through from start to finish in the order above. Transitioning is limited by the team member in front of you. There are no designated rests.
Post teams and times to comments.
Thursday
Three rounds for time:
- 50 Box Jump-overs 24/20″
- 50 Sit-ups
- 50 Back Extensions
- 50m Walking Lunge
- 50m Broad Jump
Post time to comments.
“Kelly”
It's a bloody shame Leigh's unable to compete in this year's CF Games - the man is Fit!
“Kelly”
Five rounds for time of:
- 400m Run
- 30 Box Jumps 60/45cm
- 30 Wall Ball 10/6kg
Post time to comments.
Compare to Jun 16, 2010.
Post / Read CommentsCrossFit Games Open 11.2
Congratulations Sophie!! The first Kiwi to ever win a youth international ski event!
Reebok CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
- 9 Deadlifts 70/45kg
- 12 Push-ups
- 15 Box jumps 24/20″
Official VALIDATED workout is at 6pm today. If you would like to compete and have your score validated by CrossFit Auckland but have not yet discussed this with us, please contact the gym on (09) 415-8510 to reserve a spot in this session.
From everybody here at CFAK a big well done to you mate! We're looking forward to having you back soon
100s Club!
There's a small handful of CrossFit Auckland athletes competing officially in the 2011 CrossFit Games Open, and it has meant the world to them to have your support! WODs are hard enough without adding the extra pressure of competition. Thank you to everyone who has come along to Sectional WOD sessions to cheer people on, offered words of encouragement via the blog or during classes, and lent a hand behind the scenes to help us officiate/run sessions. You're all members of Team CrossFit Auckland.
Partner WOD
For time:
- 100 Burpees
- 100 KB Swing 24/26kg
- 100 V-ups
- 100 Box Jumps 50cm
- 100 MB Slams 8/6kg
Partner A starts the directed exercise, while Partner B Runs 200m, then swap roles. Both Partners contribute to total reps. WOD is finished once all 500 reps are completed and last runner has returned.
Post / Read CommentsSaturday
"And they're off!"
Three rounds for time of:
- 21 Knees to elbows
- 21 Kettlebell swings 24/16kg
- 21 Push-ups
- 21 Towel Pull-ups
- 21 Box jumps 50cm
- 21 Back extensions
- 75 Walking lunges
Don’t forget to bring your sweat towel to the gym today. You’re going to need it for the WOD! Post time to Comments.
The 2011 Reebok CrossFit Games Open competition starts this week!
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